Day 5

Full body

Band shoulder warm up

Three rounds

Sled pull (50lbs, 2 x 100lbs)

Db curls 15 @ 30lbs

Sled push (50lbs, 2 x 100lbs)

Db lat raises 15 @ 20lbs

Db lunges 3 x 8 each leg @ 60lbs

Tricep push downs 15 @ 60.5lbs, 15 @ 66lbs, 12 @ 77lbs

Seated BO rear delt flys 3 x 15 @ 15lbs

Low chest flys 15 @ 15lbs, 15 @ 20lbs, 10 @ 25lbs

Low Cable rows 12 @ 143lbs, drop set fail 143lbs —> 88lbs I

Cable crunch 2 x 15 @ 88lbs

Quad extensions 20 @ 90lbs, 15 @ 130lbs

Seated hammmer curls 10 @ 35lbs, fail @ 40lbs

SA Db lat raises 15 @ 17.5 lbs, fail @ 20 lbs

Calf raises 2 x 15 @ 90lbs